HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row

10 Barbell Goodmornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B: Clean and Jerk (Cycle test #4)

Every 2:00, 9 Sets

3 Rounds

2 Reps @ 75%

2 Reps @ 82%

1 Reps @ 90%

*increase weight on the single on each round

C: Metcon (Time)

"Bend and Snap"

For Time:

21-18-15-12-9-6-3

Deadlifts (R+155/105, Rx125/85)

Box Jumps (R+24/20, Rx20/16″)

Time Domain: 7:00-11:00

Time Cap: 15:00